AGNISTAMBASANA: FIRELOG POSE (AKA DOUBLE PIGEON)

Firelog pose is also known as double pigeon pose (dwi pada rajakapotasana) or ankle-to-knee pose. It’s a deep hip opening pose, and it requires a focused awareness of the knees for safe practice.

BENEFITS OF FIRELOG POSE:

  • opens the hips

  • may relieve lower back pain and pain associated with sciatica

  • promotes good posture

  • benefits the root chakra and sacral chakra

YOU CAN FIND THIS POSE IN THESE YOGA CLASSES.

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TRADITIONAL VARIATION

Start by being seated on the floor. Stack the shin bones with the left on top of right, aligning the left ankle over the right knee. The left foot will “hang” off of the knee. Flex the left foot as though you’re trying to press all four corners of the foot into an invisible wall. The right foot can be flexed or pointed - experiment with each and see which feels best for your body. You will probably notice a generous space between the top knee and the bottom ankle. This is okay.

Sit up tall. Lengthen the spine. Knit the front ribs together. Relax the shoulders. Take the fingertips to the mat on either side of the hips. Relax the jaw. Relax the muscles of the face. If it feels comfortable for you, you may close your eyes here.

Hold for ten deep breaths, then practice on the other side.

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FOOT SICKLING

You may be tempted to bring the top foot over the bottom knee in order to close the gap between your top and bottom leg (see image above). DO NOT do this. This will result in foot sickling, which can cause problems in the ankle and torquing in the knee. This can result in damage to the knee joint over time with repeat practice. The hips can happily rotate externally, but the knee cannot. Flexing the foot will keep the external rotation happening in the hip only.

KEY POINTS TO REMEMBER:

  • Think ankle over knee. Not foot over knee.

  • Keep the top foot flexed to protect your knee.

  • Knit the front ribs in, and sit up tall.

  • Relax the jaw.

  • BREATHE.

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ADDING PROPS

Most of us will have a pretty large gap between the top and bottom leg. You may also notice a gap between the bottom knee and the mat. Adding folded blankets or yoga blocks can help you relax into the pose with more ease.

But this isn’t a free pass to let go of muscle engagement! Keep the top foot flexed. Keep your spine tall.

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ALTERNATIVE POSE: SUKHASANA - EASY SEATED POSE

Firelog pose is INTENSE. If you find that the stretch is so intense that you are struggling to take deep breaths, consider practicing sukhasana instead. Sukhasana will open the hips in a similar fashion.

Hold for teen deep breaths or longer if desired.

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CHAIR VARIATIONS


For this seated variation, you'll sit at the edge of your chair with the feet flat on the floor. Lift the left foot and place the outer edge of the foot on a block or you can cross the left ankle over the right knee. It’s still just as important to keep your top foot flexed here!

Hold for ten deep breaths, then practice on the opposite side. 

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SUPINE VARIATION

For this option, you'll lie down on your back with your knees bent. Cross one ankle over your opposite knee. Keep the foot flexed to protect the knee. You may already be feeling a stretch. If so, stay right here. If you want to go deeper, you can interlace your hands behind your bottom knee and bring it in toward your chest. Make sure that the shoulders stay relaxed against the mat.

Hold for ten deep breaths, then practice on the other side.

HOW DID IT GO?

If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses. 

TADASANA: MOUNTAIN POSE

Tadasana is frequently inserted throughout vinyasa (flow) yoga classes. This pose brings us into anatomical neutral and serves as a reference point for the rest of our movement during the practice. It may look easy, but holding this pose can be really challenging!

 

(If you are like me and have POTS, please practice this pose with support until you are sure that you can safely execute the traditional variation. Do not hold for long periods of time.)

 

BENEFITS OF TADASANA:

  • increases stamina
  • improves lower body strength
  • improves balance
  • improves posture/alignment
  • grounding
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TRADITIONAL VARIATION

Stand with the feet hip distance apart and toes pointing straight ahead. Press into all four corners of the feet, feeling yourself rooting into the ground at these points as you simultaneously lift up through the arch of the foot. Keep a soft bend in the knees. Pull the lower belly and front ribs in. The arms are alongside the body with the palms facing forward and the fingertips spread wide. Relax the shoulders away from your ears and keep the chin parallel with the floor. Experience the sensation of simultaneously rooting down and rising up. Tailbone lengthening toward the earth as you reach through the crown of your head. Your body is a straight line of energy. Think shoulders over hips, hips over knees and knees over ankles. Hold for 10 deep breaths or longer, depending on your comfort. You’ll be surprised how challenging this pose is!

BONUS TIP: If you struggle with poor posture, practicing this pose with your back against a wall can help to train your muscle memory so that your body will learn what it feels like to be in proper alignment. This can also help if your muscles become fatigued easily in this pose.

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KNEELING VARIATION

If you have foot or ankle pain or if you struggle with vertigo, the kneeling variation of this pose may feel better for you. Come into a kneeling position with the knees directly below your hips. The legs are at a right angle so that your ankles and feet are pointing straight back from the knee joint. Pull the lower belly and front ribs in. Relax the shoulders. Extend the arms alongside the body with the palms facing forward. Hold for 10 deep breaths.

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STANDING CHAIR VARIATION

If you struggle with balance, holding onto the back of a chair is a good insurance policy. Try not to press any weight into your hands unless you have to. Focus on keeping your legs strong. Feeling the connection of your feet with the earth. Hold for 10 deep breaths.

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SEATED CHAIR VARIATION

Be seated in a chair with your feet flat on the floor. The legs should be at a right angle so the feet are directly below your knees and the knees are in line with the hips. If your feet don’t reach the floor, you can place yoga blocks, a bolster or folded blanket under your feet. Actively press into the feet and sit bones. As you root down through the lower body, feel the spine lengthen. Pull the lower belly and front ribs in. Relax the shoulders. Keep the chin parallel with the floor.

Hold for 10 deep breaths or longer, depending on your comfort.

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ALTERNATIVE POSE: SAVASANA

If being upright is not an option for you right now, I would recommend practicing savasana instead. This way you can still receive the benefits of bringing the body into a neutral position and practicing proper posture.

 

 

HOW DID IT GO?

If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses.